glutes

Tight Butt and Thighs Workout: HIIT Fat Burn (15 Minutes=1 Round)

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Hi Everyone!

Welcome to today’s workout! I hope you are ready to work your lower body, and burn some fat. This workout had me sweating and breathing hard. Today, I can feel the workout in my inner thighs, hamstrings and glutes. 🙂 I feel wonderful and even a little bit sore today from this workout!

I got a lot of flack on Facebook for my form during the Kettlebell Swings in the Instagram sneak peek video that I posted. I pride myself on using proper form so I am posting a link here to Prevention Magazine’s article on proper form for the kettlebell swing.  You can find a great video tutorial here. 

I performed this movement with to much knee flexion which is actually a Squat and Swing. As you can see in the photo below, the focus is on moving the hips forward and backward, with limited knee flexion. 

I apologize for the inaccuracy. I will most certainly be working on my form with this exercise. 

Prior to completing this workout I did one mile at a challenging pace on the treadmill (6 minutes and 33 seconds). I am determined to improve my running speed this year!

Have fun with today’s workout! It’s a really good/challenging routine. 🙂 

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 

Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 30/50.

*During Each 30 Second Cardio Interval complete the Kettlebell Swing, High Knees, Jump Rope or Ropeless Jumping.

-Cardio Interval
1. Jump Squat
-Cardio Interval
2. Warrior Kick (right)
-Cardio Interval
3. Warrior Kick (left)
-Cardio Interval
4. Pendulum Chair (right)
-Cardio Interval
5. Pendulum Chair (left)
-Cardio Interval
6. Plie Jump
-Cardio Interval
7. Runners Lunge Lift (right)
-Cardio Interval
8. Runners Lunge Lift (left)
-Cardio Interval
9. Table Leg Abduction (right)
-Cardio Interval
10. Table Leg Abduction (left)

Repeat 1-3X


Warrior Split Squat Challenge

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Hi Everyone! 

This is my challenge exercise of the day. Be sure to watch the video for the correct form of this exercise. Try to complete the movement without weights first. Proper form is imperative during this exercise. 

The back should remain flat and straight throughout the movement. During the Split Squat, press through the heel, and maintain an Up and Down movement (not forward and backward). 


Have fun!
Melissa

PS You can check in with your progress during the challenge on Facebook, Instagram or Twitter.

-Repeat 7-10 Reps Per Leg, 1-3 Rounds. 
-Select a weight that is an appropriate challenge for you, or complete this exercise with body weight only. 

Lower Body Sculpt and Shape: Home Workout for Butt, Thighs and Legs

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Hi Everyone!

I think you’re going to enjoy the challenge of today’s Lower Body Workout. This one uses some great moves to sculpt and shape the lower body from every angle. To get the best results both functionally and aesthetically it’s important to create muscular balance in your body and strengthen all of the supporting muscles. These exercises are super effective for toning, strengthening and sculpting. 

I also filmed a bonus lower body challenge move, which is probably my favorite lower body exercise. I will be posting that video later today so check back. You can find the link here: Warrior Split Squat Challenge.

Don’t forget that the Sculpted Abs Challenge is still going on. You can do this workout on it’s own of pair it with one of the Ab Challenge workouts. 

See you later with another new workout!
Melissa

PS You can check in with your progress during the challenge on Facebook, Instagram or Twitter.

1. Plie Squat Press
2. Down Dog Cross (right)
3. Down Dog Cross (left)
4. Side Lunge Lift (right)
5. Side Lunge Lift (left)
6. Runners Lunge Kick (right)
7. Runners Lunge Kick (left)
8. Leg Series (right)
9. Leg Series (left)
10. Forward Fold Stretch

Repeat 1-3X

Plie Squat Press: Turn Toes Out.
Plie Squat until thighs come to parallel.
Press through the heels to lift and press the weight toward the ceiling. 

Leg Series: Keep the Hips Lifted through the Exercise.
Lift the Leg Toward the Ceiling.
Drop the hips toward the floor and then lift pressing through the foot.

Runners Lunge Kick.
Start in a Runners Lunge Holding a Weight in front of your forward foot.
Bend the elbow to lift the weight to your shoulders.
Press through the front heel to lift to standing position.
Kick the back leg in front of you.
Return to starting position. 


Lower Body Blast: Burn, Shape and Sculpt

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Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Lunge Hop (right)
2. Warrior Deadlift (right)
3. Lunge Hop (left)
4. Warrior Deadlift (left)
5. Jump Squat
6. Dumbbell Squat
7. Lunge Kick (right)
8. Bulgarian Split Squat (right)
9. Lunge Kick (left)
10. Bulgarian Split Squat (left)

Repeat 1-3X

Hi Everyone!

I posted a quick question on my blog to see if people wanted a new workout video tonight, or a post on clean eating. Clean Eating seems to be the winner for this evening, so I pulled out this older workout for the Lower Body Challenge. Check back tonight for my post on diet/eating clean. 

Tonight’s workout is a doozy! I wanted to get in a serious lower body workout tonight. I created this workout to exhaust each muscle group. This workout is great for recruiting both fast and slow twitch muscle fibers. This translates to more speed, strength and endurance. It also means that the exercises should wear you out. 

No matter what, focus on maintaining proper form for each exercise. This is still more important than speed, even on the plyometric movements. Also, remember to warm up. I warmed up with some jump roping today. I did 300 jumps over the rope, alternating between traditional jump roping (hopping with both feet together) and high knees jump rope every 50 jumps. 

I went through this workout twice, and ran one mile after each round. I kept my miles pretty quick (7 minute mile pace). After my second mile I walked a third mile as a cool down. 

I was sure to stretch well after the entire workout: pigeon pose, king Arthur pose, lotus (both sides), and some extended side stretches. 

It was an intense workout day, but I feel fantastic, strong and energized!

I hope you all enjoy the workout!
Melissa
PS If you are joining me for the challenge don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂

Rock Solid Rear Workout

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Hi Everyone!

Tonight’s workout is focused on the tush! It’s all about toning and shaping your backside, and lower half. I combined this workout with a 30 minute run at a comfortable pace. 

I repeated tonight’s workout 3X. It was a great challenge. It is fun to incorporate some weights sometimes. Of course this workout can also be done with body weight. 

One of the moves is a box jump. If you don’t have something sturdy to jump on a great alternative is a squat jump. 

This is an older workout (filmed about 2 days after my first NPC Bikini Competition last year!) I am looking forward to getting back into competition shape again. I will be hitting it hard, and this workout is a great motivator for me to get it moving again. 

I will be filming a new challenge tonight so be sure to check back. 

 In the mean time, enjoy the workout!
Melissa

PS I hope you guys are enjoying the lower body challenge so far! If you are joining me for the challenge don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Kettlebell (or Dumbbell) Swings
2. Warrior Deadlift Press (right)
3. Warrior Deadlift Press (left)
4. Squat
5. Box Jump
6. Split Squat (right) (half reps)
7. Split Squat (left) (half reps)
8. Leg Extension (prone)

Repeat 1-3X. 

DumbBell or Kettle Bell Swing: Back stays straight. Arms extend with the weight. Glutes squeeze as you press through the hips. 
Warrior Deadlift Press: Part 1. Warrior 3 Pose with weight. Back leg extends, back is straight, bed at the hips. Slightly bed standing leg to reach weight toward the floor. 

Warrior Deadlift Press Part 2: Come to standing and press weight overhead. Shoulders stay relaxed  and should not arch toward ears. 

Squat: Front Weight. Thighs come to parallel. Hips press backward. Knees stay behind toes. Press up through the heels and glutes to return to standing. 

Box Jump: Start in a Squat. Jump up onto box (or substitute jump squat). Return to starting position. 
Bulgarian Split Squat: Knees stay behind the toes. The movement is up and down. Knees stay behind the toes. Toes of the extended leg are pressed down into the bench or chair behind you. 

Prone Leg Extension. Keeping feet together, extend legs, lifting through the glutes. Hips are placed over the stability ball, arms are lightly extended to the floor in front of you. This move can also be performed while lying on the floor. 


30 Day Challenge: Day 25: Improve Your Rear View

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Hi Everyone, 

I have a brand new butt/lower body workout headed your way for the 30 Day Challenge. In the mean time this is one of my favorite workouts for sculpting your tush. This workout incorporates exercises that have been scientifically proven to be the most effective at activating all of the muscles that make up your butt. The number one, BEST, exercise for your butt is the one legged squat. It’s tough, but I show some variations in the video. 

This workout will help lift, and shape your bum and thighs. 

I will work on getting the newest workout video up when I get home from work. 🙂 Don’t forget to check in on Facebook and enter my giveaway contest for your chance to win a Gymboss Interval Timer. 

I hope you guys enjoy the workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. 1 Leg Squat (right)
2. 1 Leg Squat (left)
3. Plie Squat (with or without weight)
4. Step Up (right)
5. Step Up (left)
6. Plie Jump (with or without weight)
7. Warrior 3 Crunch
8. Heel Press/Extension (right)
9. Heel Press/Extension (left)
10. Pendulum Squat
11. Romanian Deadlift
12. Weighted Squat

Repeat 1-3X


30 Day Challenge: Day 19: Thigh Thinner Workout

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Hi Everyone!

It’s Day 19 of the 30 Day Workout Challenge! This workout is all about the lower body. You can choose to do this as an interval workout as I did in the video below or do it for reps. The breakdown for each is below. Lately I have been pairing one round of HIIT with one round of reps. I like challenging myself both ways. 
I used two 20 lb dumbbells in this workout. If you are using weights focus on form and choose an amount of weight that is challenging for you. If you are just starting out focus on form and complete the movements without any weight. You can build up to the weights, and add them to increase the challenge as you build strength. 

Fitness should always be a building process. It should be challenging for you! This routine can be repeated up to 3X. 

Enjoy!
Melissa
PS Don’t forget to check in on Facebook, Instagram or Twitter after your workout!

Equipment: Gymboss Interval Timer set for 12 rounds of 10/50
or
10 Reps Beginner
15 Reps Intermediate
20 Reps Advanced

1. Warrior Deadlift (right)
2. Warrior Deadlift (left)
3. Leg Series (right)
4. Leg Series (left)
5. Squat to Lunge
6. Lunge Jump
7. Plie Side Kick
8. Plie Jump
9. Hip Thrust
10. Butt Lift
11. Romanian Deadlift
12. Elevated Hip Thrust

Repeat 1-3X

30 Day Challenge: Day 4: Legs and Glutes

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Hi Everyone! 

Welcome to Day 4 of the 30 Day Challenge! Today’s workout is all about the lower body. I did this workout for reps and one round took me about 30 minutes. I followed it up with a 2 mile walk on the treadmill. 

In this workout I use dumbbells, but I also demonstrate body weight variations for each exercise. If you’re ready to increase the challenge try adding some weight. Always choose a weight that you can use while maintaining good form. 

If you don’t have weights it’s okay! You can still get in a great workout! 

I hope you enjoy Day 4! Don’t forget to check in! The daily check-ins are a great way to stay motivated and accountable for your workout. You can check in on Facebook, Instagram or Twitter. All you have to do is comment, like the post, or tag in in a picture of you (or your weights, etc) once you have completed the workout!

Have fun!
Melissa

10-20 Reps Each Exercise

1. Squat or Deadlift
2. Split Squat (right)
3. Split Squat (left)
4. Burpee Tuck Jump or Bear Complex
5. Side Lunge Lift (right)
6. Side Lunge Lift (left)
7. Chair Lunge Twist
8. Burpee Tuck Jump or Bear Complex
9. Curtsy Lunge Twist (right)
10. Curtsy Lunge Twist (left)
11. Deadlift or Flat Back Lift
12. Burpee Tuck Jump or Bear Complex
13. Flying Seagull (right)
14. Flying Seagull (left)
15. Dancing Goddess

Bikini Prep/Body Sculpt Challenge: Workout 6: Tight Legs, Tight Tummy

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Hi Everyone!

This is a fun and quick workout that had me dripping sweat, and feeling the burn. This workout uses plyometric movements to sculpt your lower body, and core exercises that will challenge you from every angle. 

You can do this workout once or repeat it. Each round takes 15 minutes. This is also a great workout to improve your VO2 Max. It will challenge you cardiovascularly while promoting lean muscle mass. 

I hope you all enjoy this workout! Jesse is getting warmed up for this workout right now. He has been doing the Body Sculpt Challenge, and is loving the results so far. 🙂 Jesse was dealing with some low back pain after hard runs, and incorporating this workouts has helped stabilize and strengthen his back, core and glutes. His back pain has disappeared, and this should translate into better running form during races. 

Have fun! I’ll see you tomorrow with a new workout!
Melissa

10/50 Second Intervals. 10=Rest. 50=Max Reps. 

1. Windshield Wiper Plank (Plank Taps)
2. Squat Jumps
3. Angel Abs
4. Lunge Jumps
5. Side Plank Elbow Tap (right)
6. Squat Jumps
7. Side Plank Elbow Tap (left)
8. Lunge Jumps
9. Bicycle Abs
10. Squat Jumps
11. Hip Drop Plank (right)
12. Lunge Jumps
13. Hip Drop Plank (left)
14. Squat Jump
15. Lig Lift/Hip Lift

30 Day Challenge: Day 28: Leg and Thigh Toning Workout (15 Minute HIIT)

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Hi Everyone! 

It’s Day 28 of the 30 Day Workout Challenge! We are winding down with the challenge, but I am excited to start a new challenge next month. 🙂 

Today’s workout is all about the lower body. 

I used two 20 lb dumbbells in this workout, but you can select a weight that is appropriate for you, or even complete this workout with body weight only. I also used a bench to step up onto, but a sturdy chair would work as well. 

This workout combines plyometric movements and strength training moves in a HIIT format. It’s a great workout for burning fat and building lean muscles. 

I hope you enjoy the workout! 
Melissa

PS Don’t forget to check in on Facebook, Twitter and/or Instagram. 🙂

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps. 

1. Jump Squat
2. Dumbbell Squat
3. Side Lunge Jump
4. Weighted Side Lunge
5. Hip Thrust
6. Romanian Deadlift
7. Lunge Jump 
8. Lunge Lift (right)
9. Lunge Lift (left)
10. Plie Jump
11. Goblet Squat
12. High Knees Toe Taps
13. Step-Up
14. Warrior Deadlift (right)
15. Warrior Deadlift (left)


30 Day Challenge: Day 21: Low Impact Lower Body Workout

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Hi Everyone!

This is Day 21 of the 30 Day Workout Challenge. This is a low impact lower body workout. Don’t let the lack of plyometrics fool you this is still a challenging workout. 🙂

One round takes 15 minutes, and it can be repeated up to 4 times. Remember, the lower body houses some of the largest muscles in your body. Strengthening these muscles gives you power, and increases your metabolic rate. More muscle=higher calorie burn during exercise and at rest. Also muscle is what gives your body shape. Increasing muscle to your glutes and hamstrings is one of the best methods of decreasing cellulite and dimpling. 

Enjoy the workout! 
Melissa

10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps
Repeat 1-4X

1. Leg Lift (right)
2. Leg Lift (left)
3. Hip Press (right)
4. Hip Press (left)
5. Leg Series (right)
6. Leg Series (left)
7. Plank Step Out (right)
8. Plank Step Out (left)
9. Lunge Reach (right)
10. Lunge Reach (left)
11. Step Up (right)
12. Step Up (left)
13. Plie Heel Lift
14. Chair Pose
15. Goddess Pose


30 Day Challenge: Day 14: Tight Booty, Toned Abs

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Hi Everyone!

This post should have gone up yesterday! Sorry for the delay on Day 15 of the 30 Day Exercise Challenge. Today’s workout video is below. 

I threw Jesse a birthday party yesterday to celebrate his 30th birthday (which is coming up on Wednesday). I planned on filming a new workout before everyone arrived, but some of our friends came an hour early so they could have more time to spend with us. We had people over from 2 PM until 2 AM, so I decided to take an active rest day. 

An active rest day is a great way of still getting in some physical activity/exercise, while also allowing your body to rest. Walking or jogging are great options for active rest days. I was on my feet from 9 AM on yesterday: cooking, helping to carry up tables, and then entertaining. 

I have attached an older workout video below for those of you looking for something new to try, and there will be a new workout today. 

Enjoy!
Melissa

PS Don’t forget to check in on Facebook, Instagram and Twitter!

Tight Booty, Toned Abs

Beginner: 5 reps weighted, 10 reps body weight
Intermediate: 8 reps weighted, 15 reps body weight
Advanced: 10 reps weighted, 20 reps body weight

1. Squat (weighted)
2. Squat Jump
3. Bicycle Abs
4. Weighted Step Up (right)
5. Single Leg Hop (right)
6. Crunch Tap Abs
7. Weighted Step Up (left)
8. Single Leg Hop (left)
9. Knee Drop Plank
10. Curtsy Lunge Twist (weighted)
11. Side Lunge Jump
12. Temple Tap Crunch

30 Day Challenge: Day 8: Standing Buns and Thigh Slimming Workout 15 Minutes (Bod…

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Hi Everyone!

It’s day 8 of my 30 Day Workout Challenge! I have been feeling fantastic since starting this challenge! Getting in a minimum of 15 minutes of exercise per day has improved my energy so much. 

Today’s workout is a standing workout for the Buns and Thighs. It’s body weight only, but it will sculpt your legs and glutes from every angle to strengthen and shape the lower body. 

I only went through the workout once, but it’s a great one to repeat. I am planning a higher intensity workout for tomorrow, and Tuesday is a Boot Camp day so I kept today lower impact. 

Poor Jesse is still sick, but his cough is getting better. I made him some homemade chicken soup so hopefully that does the trick. 

I hope you all enjoy today’s workout. Don’t forget to check-in as you progress through the challenge. You can check in on: Facebook, Instagram, Twitter. 

Melissa

50/10 Intervals. Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. Squat and Squeeze
2. Grand Plie
3. Warrior 3 Leg Lift (right)
4. Warrior 3 Leg Lift (left)
5. Leg Abduction (right)
6. Leg Abduction (left)
7. Lunge Kick (right)
8. Lunge Kick (left)
9. Flamingo Extension (right)
10. Flamingo Extension (left)
11. Forward Fold Lift
12. Sumo Squat
13. Curtsy Lunge Kick (right)
14. Curtsy Lunge Kick (left)
15. Goddess Reach


Better Buns: Jump and Burn Workout

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Hi Everyone!

This is the second workout in my “Jump and Burn” workout series. The first workout was: Plank and Burn which focused on strengthening the core and fat burning. 

Today’s workout is focused on the lower body. I used a jump rope and dumbbells, but all exercises can also be performed with body weight. Always work to your own level, and focus on form. If you can’t maintain form while using a weight stick with body weight until you build up the strength and stability. 

This workout targets the entire lower half in every plane of movement. That means you are utilizing all of the small and large muscles and creating balanced strength throughout your body. 

Enjoy the workout!
Melissa

PS FitnessRX recently shared a great article about the benefits of jump roping: Jump Into Quick Fat Loss. 

Max Reps Jump Roping during each 30 second interval.
Max Reps during each 50 second interval. 
Total Workout Time: 20 Minutes

*High Knees can be substituted for Jumping Rope. 

1. Squat Jump
-Jump Rope
2. Side Lunge Punch
-Jump Rope
3. Single Leg Hip Thrust (right)
-Jump Rope
4. Single Leg Hip Thrust (left)
-Jump Rope
5. Monkey Tuck Jump
-Jump Rope
6. Plie Jump
-Jump Rope
7. Romanian Deadlift
-Jump Rope
8. Chair Lunge
-Jump Rope
9. Sit to Stand (right)
-Jump Rope
10. Sit to Stand (left)
-Jump Rope
11. Curtsy Lunge Kick (right)
-Jump Rope
12. Curtsy Lunge Kick (left)
-Jump Rope
13. Step Up (right)
-Jump Rope
14. Step Up (left)
-Jump Rope
15. Burpee

During Romanian Dead-lifts keep your back flat and weights close to your legs. 

Better Booty Workout: Glutes, Hamstrings, Thighs, Legs

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Hi Everyone!

Today’s workout is all about the lower body! I used dumbbells and a barbell for this workout, but all exercises can be performed with body weight or dumbbells. Select whatever is going to challenge you the most!

Even though this was a non-plyometric workout I was dripping with sweat and breathing heavy from the challenge of the workout. I followed it up with an easy paced 1 mile run on the treadmill. 

Now I am cooking a healthy dinner (which will double as my lunch for tomorrow). Tonight’s menu is baked balsamic chicken and mashed sweet potatoes. I have never made mashed potatoes before, so I am excited to see how they come out. I will share the recipes so check back for that. 🙂

Melissa
Today’s workout had me sweating!


Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

1. Front Squat
2. Mountain Climber
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Hip Thrust Frogger
6. Bulgarian Split Squat (right)
7. Bulgarian Split Squat (left)
8. Romanian Deadlift
9. Hip Thrust (right)
10. Hip Thrust (left)

Lunge Kick (part 1): Both Knees form 90 Degree Angles. Front knee over ankle.

Lunge Kick Part 2: Kick the rear leg to a comfortable height.
Return to starting position. 

Split Squat (part 1): Back foot rests comfortably on a sturdy surface. 

Split Squat (part 2): Lower your body, bringing the front thigh parallel to the ground.
Knee stays behind your toes.
Straighten the front leg to return to starting position. 

Hip Thrust Frogger: In between each exercise return to a solid plank.
Form a straight line from shoulders, hips, to heels. 

Tone That Tush! Quick Home Workout

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Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Chair Squat
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Dead-lift Row
5. Step Up with Kick Back (right)
6. Step Up with Kick Back (left)
7. Plie Squat
8. Warrior Dead-lift (right)
9. Warrior Dead-lift (left)
10. Leg Series (right)
11. Leg Series (left)

Repeat 1-3X


Hi Everyone!

Today’s workout felt great! Getting back on track with my workouts has increased my energy and stamina. I am already feeling stronger. 

This workout is great for improving lower body strength and shape. Remember, even if your lower body isn’t a “trouble spot” it’s important to build your fitness throughout your body. The large muscles in your lower body burn a lot of calories, and help provide some of the strength and stability required for your workouts and overall level of fitness. 

Immediately before going through this workout I did a 3.1 mile run with 1% incline on the treadmill. Yesterday was my long run day, so today was about recovery and moving at a comfortable pace. Less than 2 weeks until I run in my first half marathon!

Enjoy the workout! 
Melissa


Lower Body Blast: Burn, Shape and Sculpt

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Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Lunge Hop (right)
2. Warrior Deadlift (right)
3. Lunge Hop (left)
4. Warrior Deadlift (left)
5. Jump Squat
6. Dumbbell Squat
7. Lunge Kick (right)
8. Bulgarian Split Squat (right)
9. Lunge Kick (left)
10. Bulgarian Split Squat (left)

Repeat 1-3X

Hi Everyone!

Tonight’s workout is a doozy! I wanted to get in a serious lower body workout tonight. I created this workout to exhaust each muscle group. This workout is great for recruiting both fast and slow twitch muscle fibers. This translates to more speed, strength and endurance. It also means that the exercises should wear you out. 

No matter what, focus on maintaining proper form for each exercise. This is still more important than speed, even on the plyometric movements. Also, remember to warm up. I warmed up with some jump roping today. I did 300 jumps over the rope, alternating between traditional jump roping (hopping with both feet together) and high knees jump rope every 50 jumps. 

I went through this workout twice, and ran one mile after each round. I kept my miles pretty quick (7 minute mile pace). After my second mile I walked a third mile as a cool down. 

I was sure to stretch well after the entire workout: pigeon pose, king Arthur pose, lotus (both sides), and some extended side stretches. 

It was an intense workout day, but I feel fantastic, strong and energized!

I hope you all enjoy the workout!
Melissa

Low Impact 8 Minute Interval Part 1: Lower Body

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Hi Everyone!

This is a two part, low impact workout. It utilizes several compound movements, and can be done with body weight or dumbbells. 
This section of the workout is focused on lower body, and can be repeated up to 3 times. It can also be done alone, or combined with part 2, which focuses on abs. 
I will also be posting a video that combines both sections of the workout. The separate videos make it easier to select the amount of time you have for your workout, and how many times you want to repeat each section. 

Enjoy!
Melissa

Click here for part 2 of this workout!


All Levels: Max Reps During Each 50 Second Interval
*Do not sacrifice form for speed. Form is number one!
*Weights are optional, and should be selected based on what is challenging for you. My dumbbells weight 20 lbs each.
Repeat 1-3X. Follow with the Low Impact 8 Minute Ab Interval Workout. 

1. Heel Lift Squat
2. Dip Kick
3. Squat Row
4. Curtsy Lunge Twist Lift (right)
5. Curtsy Lunge Twist Lift (left)
6. Romanian Deadlift
7. Press and Lift (right)
8. Press and Lift (left)

Rock Solid Rear Workout

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Hi Everyone!

Tonight’s workout is focused on the tush! It’s all about toning and shaping your backside, and lower half. I combined this workout with a 30 minute run at a comfortable pace. It’s cold outside again and I was already sweaty so I hopped onto the treadmill.

I can’t wait until it’s warm again and I can get outside more! I repeated tonight’s workout 3X. It was a great challenge. It is fun to incorporate some weights sometimes. Of course this workout can also be done with body weight. 

One of the moves is a box jump. If you don’t have something sturdy to jump on a great alternative is a squat jump. 

On another note, I enjoyed my first NPC competition so much that I have decided to do another one! To help me prep my sponsor Total Nutrition Mansfield sent me a care package. 

They sent me BCAAs (branched chain amino acids) to take pre-workout. Protein for after my workouts, and a water soluble multi-vitamin that is more easily absorbed into the body than traditional vitamins in pill form. Everything tastes delicious! I have the protein in vanilla and chocolate cake. I can’t decide which one I like better! I will be writing a whole post on the supplement program that I am using for the next four weeks to prep for my next show. I will keep you updated on the results and let you know what I think. 

In the mean time, enjoy the workout!
Melissa


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Kettlebell (or Dumbbell) Swings
2. Warrior Deadlift Press (right)
3. Warrior Deadlift Press (left)
4. Squat
5. Box Jump
6. Split Squat (right) (half reps)
7. Split Squat (left) (half reps)
8. Leg Extension (prone)

Repeat 1-3X. 

DumbBell or Kettle Bell Swing: Back stays straight. Arms extend with the weight. Glutes squeeze as you press through the hips. 
Warrior Deadlift Press: Part 1. Warrior 3 Pose with weight. Back leg extends, back is straight, bed at the hips. Slightly bed standing leg to reach weight toward the floor. 

Warrior Deadlift Press Part 2: Come to standing and press weight overhead. Shoulders stay relaxed  and should not arch toward ears. 

Squat: Front Weight. Thighs come to parallel. Hips press backward. Knees stay behind toes. Press up through the heels and glutes to return to standing. 

Box Jump: Start in a Squat. Jump up onto box (or substitute jump squat). Return to starting position. 
Bulgarian Split Squat: Knees stay behind the toes. The movement is up and down. Knees stay behind the toes. Toes of the extended leg are pressed down into the bench or chair behind you. 

Prone Leg Extension. Keeping feet together, extend legs, lifting through the glutes. Hips are placed over the stability ball, arms are lightly extended to the floor in front of you. This move can also be performed while lying on the floor. 


Quick Booty Workout

Standard

Hi Everyone! 

This was my workout last night. It’s a Quick Booty Workout. It doesn’t take long to go through one round, and you can repeat it if you have time. This workout targets your glutes from all angles. 

I used a twenty pound dumbbell during this workout, but it can also be done with body weight only. I like adding the weight to give my tush an extra lift. 

Jesse and I also did a 6.5 trail run with two of our friends yesterday morning. It was a lot of fun to get outside and get a little bit muddy. We went at an easy pace and enjoyed running up and down hills among the trees. Sometimes bringing your workout outdoors can be rejuvenating. We got another snowstorm here, but I am looking forward to warmer weather and filming some more workouts down by the river. 

I hope you all enjoy the workout! My first NPC bikini competition is 5 days away! 
Melissa


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Leg Series (right)
2. Leg Series (left)
3. Goblet Squat
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Butt Lift

Repeat 1-4X